Like other parts of the body, your eyes depend on a steady supply of nutrients such as vitamins and minerals to stay healthy.
While certain nutrients, such as vitamin A, are essential for vision and eye function, other substances found in foods, such as omega-3s, may help reduce and prevent cell damage that leads to eye disease and vision loss.
Following a healthy diet rich in fruits, vegetables, and other nutritious foods is one of the most effective ways to take care of your overall health, including eye health.
Introducing 10 foods that are good for eye health.
Melon is rich in several compounds that promote eye health, including the carotenoids beta-carotene, lutein, and zeaxanthin. Carotenoids are yellow to orange pigments concentrated in certain fruits and vegetables, including melons.
The body converts carotenoids into vitamin A. Vitamin A is a fat-soluble vitamin that is an important component of rhodopsin, a light-sensitive protein concentrated in the retina (the layer of tissue at the back of the eye that detects light). Failure to consume optimal amounts of vitamin A can negatively affect your vision and make it difficult to see in the dark.
One cup of diced melon contains 270 micrograms (mcg), or 30% of your daily value (DV) of vitamin A.
Carotenoids also have powerful antioxidant properties and help protect cells in the eye from damage that leads to eye diseases such as age-related macular degeneration (ARMD), which is currently the leading cause of vision loss in older adults. A 2022 study found that blood beta-carotene, lutein, and Zeaxanthin (all concentrated in melons) had a significantly lower risk of developing ARMD than those with lower levels.
Like melons, parsley is a great source of the carotenoids lutein, beta-carotene, and zeaxanthin, which protect your eyes and promote healthy vision.
Consuming foods high in carotenoids increases macular pigment optical density (MPOD). MPOD is a measure of the concentration of the carotenoids lutein and zeaxanthin in the macula, an integral part of the retina.
A higher MPOD is positively associated with visual function, while a lower MPOD may be detrimental to eye health and increase the risk of eye diseases such as ARMD. Studies have shown that following a diet rich in lutein and zeaxanthin, such as parsley, plays an important role in preventing ARMD.
Goji berries are full of carotenoid compounds and have been used in Traditional Chinese Medicine (TCM) for hundreds of years as a natural treatment for eye diseases. Recent studies have shown that consuming goji berries effectively increases MPOD, which may benefit overall eye health and prevent vision loss.
A 2021 study involving 27 people found that participants who consumed 28 grams of goji berries five times a week for 90 days had a significant increase in MPOD, while participants who took lutein and zeaxanthin supplements showed no change in MPOD. This suggests that goji berries contain other compounds that may help support eye health and increase MPOD.
Peppers are high in carotenoids and are one of the richest sources of vitamin C. Vitamin C acts as a powerful antioxidant in the body, preventing cell damage and supporting blood vessel health within the eyes. These blood vessels are necessary to maintain optimal blood flow to the eye and overall eye function.
Eating foods rich in antioxidants, such as vitamin C, may help promote healthy vision and reduce cell damage, lowering the risk of eye diseases such as ARMD. A 2021 study including data from more than 14,000 people found that higher vitamin C intake was significantly associated with a reduced risk of ARMD.
One cup of sliced sweet peppers provides more than 100% of the daily value of vitamin C, making peppers an excellent choice for increasing your intake of this important nutrient.
Broccoli is rich in several nutrients that support eye health, including carotenoids and vitamin C. One cup of chopped raw broccoli meets 90% of your daily needs for vitamin C, which slows the development of cataracts or clouding of the eye lens. It damages your eyesight.
A 2019 review of 20 studies found that increasing vitamin C intake by 500 mg per day was associated with an 18% reduction in cataract risk.
The review also found that consuming the highest amount of the carotenoid beta-carotene, concentrated in broccoli, was associated with a 10% reduction in cataract risk compared to consuming the lowest amount. This risk reduction was demonstrated during the study because cataract development is a slowly progressive change in the lens associated with age.
Eating carrots is often recommended to improve eye health. There is a reason for this. Carrots are rich in several compounds, including the carotenoids lutein and zeaxanthin, which support overall eye health and prevent eye diseases such as ARMD, cataracts, and glaucoma. These diseases damage the optic nerve, causing vision loss. Carotenoids found in carrots may prevent cell damage caused by oxidative stress, which is considered a major cause of glaucoma development and progression.
Studies have shown that high intakes of carotenoids can help reduce the risk of glaucoma and improve visual function in people with glaucoma.
Dark leafy greens like kale and spinach contain carotenoids and other plant compounds known to protect eye health. This green vegetable is an excellent source of flavonoid compounds, including luteolin.
Luteolin is a powerful antioxidant that helps protect your skin and eyes from damage, including damage from ultraviolet rays. Kale and spinach are also rich in carotenoids and nitrates, which promote healthy blood flow to the eyes. This may be why a diet high in dark leafy vegetables protects against eye diseases such as glaucoma.
Egg yolks are rich in lutein and zeaxanthin, whose consumption has been linked to a reduced risk of ARMD. A 2020 study that followed 3,654 adults for 15 years found that participants who consumed two to four eggs per week at baseline had a 62% reduced risk of developing ARMD compared to participants who consumed one egg or less per week.
Studies have also shown that consuming eggs daily increases MPOD and blood lutein levels, which may improve overall eye health and reduce the progression of ARMD.
Several studies have shown that a healthy eating pattern, including nutritious foods such as nuts and seeds, protects against eye diseases. Nuts are a rich source of vitamin E, a fat-soluble vitamin with powerful cell protective properties.
Vitamin E protects the cell membranes inside the eye by reducing oxidative damage, which may help reduce the risk of eye diseases such as cataracts. One ounce (oz) of almonds provides 48% of your daily vitamin E needs.
In addition to vitamin E, nuts are rich in other compounds that are particularly beneficial for eye health. For example, pistachios are a great source of lutein and zeaxanthin, which are closely linked to better visual health.
Seafood like fish and shellfish are rich in health-promoting compounds like omega-3 fatty acids. Omega-3s are known for their impressive anti-inflammatory and antioxidant benefits. Consuming them can benefit your eye health in many ways.
Eating seafood rich in omega-3 helps protect your eyes by reducing oxidative damage and supporting optimal blood flow, which can reduce the risk of eye disease and support vision. A 2021 review of 21 studies found that consuming more omega-3s reduced the risk of early and late ARMD by 14% and 29%, respectively.
Diets rich in omega-3 have also been shown to help slow the development of cataracts, making seafood one of the best choices for eye health.
While following a healthy diet is one of the best ways to care for your vision, some studies suggest that certain supplements may also benefit eye health.
Here are some supplements that have been linked to improving eye health:
- Carotenoids: Some evidence suggests that supplements containing the carotenoids lutein and zeaxanthin may benefit people with age-related ARMD. A 2022 review of 13 studies found that carotenoid supplementation, such as lutein and zeaxanthin, was associated with improved vision in people with ARMD, and that beta-carotene supplementation may help prevent ARMD progression.
- Nicotinamide: Supplementing with nicotinamide, a form of B3 (niacin), may improve vision and eye function in people with glaucoma. A 2020 study of 57 glaucoma patients found that participants who supplemented with 1.5 grams of nicotinamide daily for six weeks followed by 3 grams of nicotinamide daily for six weeks had improved vision and retinal function compared to placebo treatment. It turns out.
- Omega-3: Supplementing with omega-3s, such as fish oil, may help with certain eye conditions, such as dry eye, which occurs when the eyes do not produce enough tears to properly lubricate them. A 2023 study of 470 people with dry eye found that daily omega-3 supplementation for six months significantly improved dry eye symptoms compared to placebo treatment.
Studies have shown that some supplements may improve symptoms associated with certain eye diseases, but it is important to consult your doctor before using supplements or other products for eye health. Some supplements may be unsafe for certain populations and may be inappropriate for certain health needs.
In addition to following a diet rich in foods known to promote and protect eye health, there are several other ways you can reduce your risk of developing eye disease and support your overall visual health.
- Avoid smoking: Smoking increases cell damage and has a negative impact on overall eye health. Smoking increases the risk of several eye diseases, including glaucoma and ARMD.
- Reduce your alcohol consumption: Drinking too much alcohol can be detrimental to eye health by reducing the absorption of nutrients needed for optimal eye function, such as vitamin A. Excessive drinking can also negatively impact eye health by causing inflammation and increasing cell damage.
- Maintain healthy blood sugar and blood pressure: Hyperglycemia (high blood sugar) and high blood pressure (hypertension) can negatively affect blood flow and cause damage to blood vessels in the eyes, leading to vision loss.
Maintaining a healthy weight, reducing your intake of nutrient-poor foods, and avoiding prolonged sun exposure also protect your overall eye health.
Following a nutritious diet high in foods containing vitamins and other compounds known to support eye health is one of the best ways to support optimal vision and prevent the development of eye diseases such as ARMD and cataracts.
You can take care of your eye health easily and deliciously by adding peppers, melons, eggs, and carrots from the foods listed above to your diet.